meat, seafood & eggs

INCLUDING

BUT NOT LIMITED

TO:

Beef

Lamb

Carp

Bison
Boar
Buffalo
Chicken
Duck
Eggs
Game
meats
Goat
Goose

Mutton
Ostrich
Pork
Quail
Rabbit
Squab
Turkey
Veal
Venison
Catfish

Avocado oil
Bacon fat/lard
Butter
Coconut milk
Coconut oil

INCLUDING

Clams
Grouper
Halibut
Herring
Lobster
Mackerel
Mahi mahi
Mussels
Oysters
Salmon

Duck fat
Ghee
Macadamia oil
Olive oil: CP
Palm oil

Sardines
Scallops
Shrimp
Prawns
Snails
Snapper
Swordfish
Trout
Tuna

Schmaltz
Sesame oil: CP
Suet
Tallow
Walnut oil

Artichokes'
Asparagus'
Arugula
Bamboo
shoots
Beets'
Bokchoy
Broccoli'
Brussels
sprouts'
Cabbage'
Carrots
Cassava
Cauliflower'
Celery'
Chard

INCLUDING

nuts & seeds

Almonds
Brazil nuts
Chestnuts
Hazelnuts

Almond
Coconut
Coconut

Macadamia
Pecans
Pine nuts

Pumpkin seeds
Sesame seeds
Sunflower seeds

Pistachios'

Walnuts

Milk, fresh
Milk
water

Herbal tea
Mineral water
Water

superfoods
GRASS-FED DAIRY:

BONE BROTH:

butter,

ghee,

. Homemade,
not
canned or boxed

ORGAN

MEATS:

Liver, kidneys,
etc.

heart.

SEA VEGETABLES:

Dulse, kelp, seaweed

Herbs & spices

NOTES
CP = cold-pressed
Bold = nightshades
Italics = goitrogenic

Practical Paleo

FERMENTED FOODS:

. Sauerkraut, carrots,
beets, high-quality
yogurt, kefir,
kombucha

=
, =

FODMAPs
buy organic

BUT NOT LIMITED

Collard
greens'
Cucumbers
Daikon
Dandelion
greens'
Eggplant'
Endive
Fennel'
Garlic'
Green beans
Green onions'
Jicama'
Kale'
Kohlrabi
Leeks'

BUT NOT LIMITED

Apples"
Apricots'
Avocados'
Bananas
Blackberries'
Blueberries'
Cherries'
Cranberries
Figs'

TO:

.
.
.
.
.
.
.
.
.

Lettuce'
Lotus roots
Mushrooms'
Mustard
greens'
Okra'
Onions'
Parsley
Parsnips
Peppers"
Purslane

Radicchio
Radishes
Rapini
Rutabagas
Seaweed

Shallots'
Snap peas
Spinach'
Squash
Sugar snaps
Sunchokes'
Sweet
potatoes
Taro
Tomatillos
Tomatoes
Turnip greens
Turnips
Watercress
Yams
Yuccas

TO

Grapefruit
Grapes'
Guavas
Kiwis
Lemons
Limes
Lychees'
Mangoes'
Melons

Nectarines"
Oranges
Papayas
Passionfruit
Peaches"
Pears'
Persimmons'
Pineapples
Plantains

Plums'
Pomegranates
Raspberries
Rhubarb
Star fruit
Strawberries'
Tangerines
Watermelon'

herbs & spices

INCLUDING

BUT NOT LIMITED

Anise
Annatto
Basil
Bay leaf
Caraway
Cardamom

Carob
Cayenne pepper
Celery seed
Chervil
Chicory'
Chili pepper
Chipotle powder

TO

Cumin
Curry
Dill
Fennel'
Fenugreek
Galangal
Garlic
Ginger
Horseradish'
Juniper berry
Kaffir lime leaves
Lavender
Lemongrass

Mustard
Oregano
Paprika
Parsley
Pepper, black
Peppermint
Rosemary
Saffron
Spearmint
Star anise
Tarragon
Thyme
Turmeric

Chives

Lemon verbena

Vanilla

Cilaptro
Cin1amon
Clove
Coriander

Licorice
Mace

Wasabi'
Za'atar

Marjoram
Mint

guide to: stocking a paleo pantry

Fresh is best. Shopping the perimeter of the grocery store is ideal for the bulk of your foods, but you will want
to add spices and some pantry items to your arsenal to cook up some tasty dishes and have some stand-by
foods on-hand. Some of these foods are sold in cold sections of the store and need to be kept cold despite
being packaged items.

fats & oils

herbs &spices
SOME HERBS CAN BE FOUND
INCLUDING

SEE THE FATS & OILS

GUIDE FOR DETAILS

IN BOTH FRESH AND DRIED FORMS.

BUT NOT LIMITED TO

Cilantro
Cinnamon
Clove
Coriander
Cumin
Curry
Dill

Anise
Annatto
Basil
Bay leaf
Caraway
Cardamom

Cayenne
Celery seed
Chervil
Chicory'

Chili powder
Chipotle

Fennel
Fenugreek
Galangal
Garlic
Ginger

Chives

Horseradish

Juniper berry
Kaffir lime leaves
Lavender
Lemongrass
Lemon verbena
Licorice
Mace
Marjoram
Mint

Pepper, black
Peppermint
Rosemary
Saffron
Spearmint
Star anise
Tarragon
Thyme

Mustard

Turmeric
Vanilla

Oregano

Wasabi

Paprika

Za'atar

INCLUDING

Juice'
Fish roe
Herring - wild
Olives
Oysters

Pickles
Pumpkin
Salmon - wild
Sardines - wild

Sun-dried

tomatoes
Sweet potato
Tomato paste
Tomato sauce
Tuna - wild

nuts. seeds &dried fruit

Almonds
Almond butter
Almond flour
Banana
chips (check
ingredients)
Brazil nuts
Chestnuts
Coconut butter'

Coconut':
shredded, flakes
Dates
Dried apples'
Dried apricots'
Dried
blueberries
Dried
cranberries

beverages
Green tea
Herbal tea
Mineral water
White tea
Organic coffee

BUT NOT LIMITED TO

Avocado oil: CP
Bacon fat
Ghee
Coconut oil
Macadamia oil: CP
Extra-virgin olive oil
Palm oil
Palm shortening
Sesame oil: CP
Walnut oil: CP

Parsley

canned &jarred

Applesauce'
Capers
Coconut ami nos'
Coconut milk'
Coconut water/

Dried currants
Dried figs'
Dried mango'
Dried pineapple
Dried
raspberries
Hazelnuts
Macadamia nuts
Pecans

Pine nuts
Pistachios'
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts

FOR OCCASIONAL USE

Carob powder
Cocoa powder
Honey
Maple syrup
Molasses
Dark chocolate

Coconut ami nos'

(soy-replacement)
Fish sauce
(Red Boat brand)

Hot sauce <gluten-free)

Mustard (gluten-free)

add your own!

MAYBE YOU HAVE FAVORITE ITEMS NOT LISTED ABOVE THAT YOU KNOW ARE PALEOFRIENDLY; WRITE THEM IN TO USE THIS AS A SHOPPING

treats &sweets

LIST

Vinegars: apple cider',

red wine, distilled,
rice and balsamic
(avoid malt vinegar)

NOTES
CP = cold-pressed
bold = nightshades
italics = goitrogenic

FODMAPs

Buy as many of your

pantry items as possible
in organic form.

Practical Paleo

meat, eggs & dairy

beef

&

d
eggs & poultry

lamb

Best! 100% grass-fed and finished,

pasture-raised, local
Better: grass-fed,
pasture-raised
Good: organic
Baseline: commercial
(hormone/antibiotic-free)

pork
Best! pasture-raised, local
Better: free-range, organic
Good: organic
Baseline: commercial

Best! pasture-raised, local

Better: free range, organic
Good: cage-free, organic
Baseline: commercial

dairy
ALWAYS BUY FULL-FAT

Best! grass-fed, raw/

unpasteurized
Better: raw/unpasteurized
Good: grass-fed
Baseline: commercial or organic

-not recommended

WHAT THE LABELS ON MEAT, EGGS & DAIRY MEAN

pasture-raised

free-range/roaming

Animals can roam freely in their

natural environment where they
are able to eat nutritious grasses

Poultry must have access to the

outdoors at least 51% of the time,
and ruminants may not be in

and other plants or bugs/grubs

that are part of their natural diet.
There is no specific pasture-raised

feedlots. There are no restrictions

regarding what the birds can
be fed. Beak cutting and forced
molting through starvation are
permitted. There is no third party
auditing.

certification, though certified

organic meat must come from
animals that have continuous
access to pasture regardless of
use.

cage-free
"Cage-Free" means uncaged
inside barns or warehouses, but
they generally do not have access
to the outdoors. Beak cutting is
permitted. There is no third party
auditing.

organic
Animals may not receive
hormones/antibiotics
unless in
the case of illness. They consume
organic feed and have outdoor
access but may not use it. Animals
are not necessarily grass-fed.
Certification is costly and some
reputable farms are forced to
forego it. Compliance is verified
through third party auditing.

naturally raised
"Naturally Raised," is a USDA
verified term. It generally means
raised without growth-promoters
or unnecessary antibiotics. It does
not indicate welfare or diet.

no added hormones
It is illegal to use hormones in
raising poultry or pork; therefore,
the use of this phrase on poultry
or pork is a marketing ploy.

WILD FISH/ WILD-CAUGHT

FISH
"Wild fish" indicates that the fish was
spawned, lived in, and was caught in the
wild. "Wild-caught fish" may have been
spawned or lived some part of their lives in
a fish farm before being returned to the wild
and eventually caught. The Monterey Bay
Aquarium maintains a free list of the most
sustainable seafood choices on their website.

produce
Best! local, organic, and seasonal
Better: local and organic
Good: organic or local
Baseline: conventional
WHEN TO BUY ORGANIC:
Buy organic as often as possible,
prioritize buying the Environmental
Working Group's "The Dirty Dozen" as
organic versus "The Clean Thirteen" visit: www.ewg.org for details
PRODUCE SKUs:
Starts with 9
organic - ideal
Starts with 3 or 4
conventionally
grown
Starts with 8 = genetically modified
(GMO) or irradiated - avoid

fats &. oils

vegetarian-fed
"Vegetarian Fed" implies that
the animal feed is free of animal
by-products but isn't federally
inspected. Chickens are not
vegetarians, so this label on chicken
or eggs only serves to indicate that
the chickens were not eating their
natural diet.

natural
"Natural"

Best! wild fish

Better: wild-caught
Good: humanely harvested, non-grain-fed
Baseline: farm-raised-not
recommended

SEE THE FATS & OILS GUIDE FOR DETAILS.

Best! organic, cold-pressed, and from

well-raised animal sources
Better: organic, cold-pressed
Good: organic or conventional

nuts & seeds

means "minimally
KEEP NUTS & SEEDS COLD FOR FRESHNESS
Best! local, organic, kept cold
Better: local, organic
Good: organic
Baseline: conventional

processed," and companies use

this word deceivingly. All cuts
are, by definition, minimally
processed and free of flavorings

and chemicals.
sources: wwwhumanesociety.org,

Practical Paleo

www.ewg.org,

www.sustainabletable.org

guide to: fats & oils

Cleaning up your diet by using the right fats and oils is essential to improving your health from the inside out.
Changing the fats and oils you use at home is the first step toward creating dishes from nutrient-dense,
whole
foods based on what you have on hand. Avoid overly processed and refined forms of fats and oils. Opt for
organic whenever possible. Refer to the "Guide to Cooking Fats" for more details.

eat these
saturated

NATURALLY

OCCURRING,

MINIMALLY

PROCESSED

unsaturated

FOR HOT USES

BUY ORGANIC,

UNREFINED

BUY ORGANIC, EXTRA-VIRGIN,

COLD-PRESSED FORMS

FORMS

Coconut oil
Palm oil

AND

Olive oil
Sesame oil
Macadamia nut oil
Walnut oil
Avocado oil
Nuts & seeds (including
Flaxseed oil"

IDEALLY FROM PASTURE-RAISED,

GRASS-FED, ORGANIC SOURCES
Butter
Ghee, clarified butter
Lard, bacon grease (pork fat)
Tallow (beef fat)
Duck fat
Schmaltz (chicken fat)
Lamb fat
Full-fat dairy
Eggs, meat, and seafood

nut & seed butters)

NOTE: Unsaturated fats (typically liquid at

68 degrees room temperature) are easily
damaged/oxidized
when heat is applied to
them. Do not consume damaged fats.
'*Cold-pressed
flaxseed oil is okay for
occasional use but supplementing
with
it or doses of '-2 tablespoons per day
is not recommended as overall PUFA
(polyunsaturated
fatty acid) intake should
remain minimal.

o
ditch these

MAN-MADE

Hydrogenated
or partially hydrogenated
oils,
as well as manmade trans-fats or "buttery
spreads" like Earth Balance, Benecol, and I
Can't Believe It's Not Butter are not healthy.
These oils are highly processed and oxidize
easily via one or more of the following: light,
air, or heat.

Practical Paleo

FOR COLD USES

FATS ARE NEVER HEALTHY

Margarine/buttery
spreads
Canola oil (also known as rapeseed oil)
Corn oil
Vegetable oil
Soybean oil
Grapeseed oil
Sunflower oil
Safflower oil
Rice bran oil
Shortening made from one or more
of the above-listed "ditch" oils

guide to: cooking fats

Choose fats and oils based on: 1. How they're made-choose naturally occurring, minimally processed options
first; 2. Their fatty acid composition-the more saturated they are, the more stable/less likely to be
damaged or oxidized; 3. Smoke point-this tells you how hot is too hot before you will damage the
fats, though it should be considered a secondary factor to fatty acid profile.

culinary whizzes listen up

COOK WITH

GOOD

FATS!

SMOKE POINT
% SPA.

ITEMNA.ME

%MUPA.

% PUPA.

best bets - recommended for high-heat cooking

Coconut oil

86

UNREFINED/REFINED

THE MOST STABLE FATS

350/450

==~~~:~..~:~
..~~.:~~~

........................
c
Avocado oil*

20

10

70

520

::~:~~~~~0.:i:~::~~~:~~:~~:::.:::
::::::::::~:~::::::::::r::::::::~~:::::::::::r::::::::::~:::.:::::::::~:::::::::::::::::::::::::::~~~::.:::::::::::::::::::::::::::::::::::::::::::
Olive oil"

14:

73

11

375

~;::::::~:I;.;:'::I~:I:~;~;~~
not recommended for cooking
Safflower oil**

s~~~~~~~~doii;
;.4
1
Sunflower oil**
Vegetable

shortening**

76

4.0

VERY UNSTABLE

FATS

13

225/510

[ ~~t4;;

64

28

400

10

45

40

225/440

34

11

52

330

Corn oil

15

30

55

445

Soybean oil

16

23

58

495

Walnut oil*

14

19

67

400

Grapeseed oil

12

17

71

420

SFA - saturated

fatty acid

While not recommended

cold-pressed

fatty acid

PUFA - polyunsaturated

fatty acid

nut

While the fatty acid profile of these oils may seem

and seed oils that are stored in the refrigerator

may be
used to finish recipes or after cooking is completed-for

appropriate,
the processing method by which they
are made negates their healthfulness-they
are not

flavor purposes.

recommended

Practical Paleo

for cooking.

MUFA - monounsaturated

for consumption.

neither

hot nor cold,

. .. ....

...
ITEM
NAME

CARBS
PERIOOG

PIBER
PERIOOG

CARBS
PERI CUP

Cassava (raw)

38g

2g

78g

Vit C, Thiamin, Folate, Potassium, Manganese

S~::;~:~~:t~~::T::,5::~~~:::d_M~~9~:~::~:;~~
.

..................................................................................
Lotus root

16g

~
I
;

Vit A (beta carotene),

Vit C, 86, Potassium,

lt
3g

~
;

199, sliced

Vitamin C, 86, Potassium, Copper,

Manganese

................................................... ll7
..
Winter squash

159

49

..................................................................................
~
~

309, cubed

.
Vitamin C, Thiamin, 86

..f..

::~;::::r;:T2~:~':;:::-d+~~::::::;:::::~m
~~~~::;~:~~~~:::;3gi''.::::~~~+~~::ii:
~~~~~~~~~;~~i~,~~;;~~~'~i;;~i;~.

..................................................................................
~
~

.............................................................
Jicama (raw)

9g

....l...... .... ~
~

5g

t ..

.... ..t .................... ..

12g, sliced

Vitamin C

~~~;;~~,;~r;~i"~;,,,~~:~it<~~~:;;;;i:~ii~~;;~;;~;;~;:
Spaghetti squash

6g

19

..................................................................................
~
.

Turnips

source:

nutritiondata.com

Practical Paleo

5g

2g

9g

.
:

12g, mashed

Trace

Vitamin C, Potassium, Calcium, 86, Folate,

Manganese

natural

USE SPARINGLY

PREFERRED

CHOICES ARE IN BOLD. USE ORGANIC

Brown sugar
Dates (whole)
Date sugar
Date syrup
Cane sugar
Raw sugar
Turbinado

natural

FORMS WHENEVER

POSSIBLE

Maple syrup (grade b)

Molasses
Palm sugar
Stevia (green leaf or
extract)

Cane juice
Cane juice crystals
Coconut nectar
Coconut sugar/crystals
Fruit juice (real, fresh)
Fruit juice concentrate
Honey (raw)

artificial

BUT NOT RECOMMENDED

Agave
Agave nectar
Barley malt
Beet sugar
Brown rice syrup
Buttered syrup
Caramel
Carob syrup
Corn syrup
Corn syrup solids
Demerara sugar
Dextran
Dextrose
Diastatic malt

IT DOES MAKE A DIFFERENCE

MEDIA. WHILE ALL CALORIC

Diastase
Ethyl maltol
Fructose
Fruit juice concentrate
Glucose / glucose solids
Golden sugar
Golden syrup
Grape sugar
High fructose corn syrup
Invert sugar
Lactose
Levulose
Light brown sugar
Malitol

WHICH

SWEETENERS

SWEETENERS

PLACE IN YOUR DIET MAY BE DONE BY CONSIDERING

YOU SELECT, CONTRARY

BELIEF AND THE MAINSTREAM

(16 PER TEASPOON),

EVALUATING

THEIR

HOW YOUR BODY PROCESSES IT

your body. For example, high fructose

is, the worse it is for

corn syrup (HFCS)

sweeteners are all very modern, factory-

made products.

TO POPULAR

A FEW FACTORS.

HOW IT'S MADE

The more highly refined a sweetener

and artificial

Acesulfame K
(Sweet One)
Aspartame
(Equal, Nutra-Sweet)
Saccharin (Sweet'N Low)
Stevia: white/bleached
(Truvia, Sun Crystals)
Sucralose (Splenda)
Tagatose

Malt syrup
Maltodextrin
Maltose
Mannitol
Muscovado
Refiner's syrup
Sorbitol
Sorghum syrup
Sucrose
Treacle
Yellow sugar
Xylitol (or other sugar
alcohols, typically they
end in "-ose")

HAVE THE SAME NUMBER OF CALORIES

NEVER CONSUME

Here's where the HFCS commercials

really get things

wrong: your body actually does not metabolize

all sugar

the same way.

Honey, maple syrup, green leaf stevia

(dried leaves made into powder),

and molasses are all

Interestingly

enough, sweeteners

like HFCS and agave

much less processed and have been made for hundreds

nectar were viewed as better options for diabetics

of years. In the case of honey, almost no processing

quite some time since the high fructose

is

necessary. As a result, I vote for raw, organic, local honey

requires processing

as the ideal natural sweetener.

blood stream. This yielded a seemingly

IT'S USED

for

of both

by the liver before the sugar hits your

on blood sugar levels after consuming

WHERE

content
favorable

result

said sweeteners.

This is a reality check. When you read the ingredients

However, it's now understood that isolated fructose

metabolism is a complicated issue and that taxing the

in packaged,

liver excessively with such sweeteners can be quite

processed foods, it becomes obvious how

most or them use nlgnly-refined,

Food manufacturers

low-quality

sweeteners.

harmful to our health.

often even hide sugar in foods that

you didn't think were sweets! Many foods that have been
made low or non-fat have added sweeteners or artificial

whole fruit, the micronutrients

sweeteners-avoid

fruit actually support

these products!

Fructose is the primary sugar in all fruit. When eating

and fiber content

proper metabolism

of the fruit sugar. Whole foods for the win!

Practical Paleo

of the

and assimilation

sources of gluten

OR ITEMS THAT MAY CONTAIN

Ales
Barley
Barley malt!
extract
Beer & lagers
Bran
Breading
Broth
Brown rice syrup
Bulgur

Communion
"wafers"
Couscous
Croutons
Durum
Einkorn
Emmer
Farina
Farro
Gloss & balms

Candy coating

Graham flour

Meat/sausages

gluten-free*

(BUT

HIDDEN

GLUTEN

Herbal blends
Imitation
Imitation seafood
Kamut
Lipstick
Luncheon meats
Malt
Makeup
Marinades
Matzo flour/meal

Medications
Orzo
Panko
Pasta
Play dough
Roux
Rye
Sauces
Seitan
Self-basting
poultry

Amaranth
Arrowroot
Buckwheat
Corn
Flax

Millet
r-tontrna>
Nut flour
Bean flour
Potato flour

Alcohol:
Beer. malt beverages.
grain alcohols
Cosmetics:
Check ingredients

on

Potato starch
Quinoa
Rice
Rice bran
Sago

Processed

Seed flour
Sorghum
Soy (soya)
Tapioca
Teff

Dressings:

Sauces,soups,and

Thickened with flour

or other additives

stews: Thickened
flour

Fried foods:
Cross contamination
with breaded items in
fryers

Wheat
Wheat
Wheat
Wheat

bran
germ
starch

Additives often
contain gluten

Brandy
Bourbon

Vermouth
Vodka

with

Cognac
Gin

Soy, Teriyaki, and

Hoisin sauces:
Fermented with wheat

Grappa
Rum
Sake

Scotch
Sherry
Tequila

ON

. Consult with your

nutritionist or physician
if you experience
symptoms of a gluten
exposure that
result in prolonged
discomfort

TO GLUTEN

I have a severe allergy and have to

follow a STRICT gluten-free diet.

Malt varieties

Whiskey
Wine
Champagne
Mead

Hard cider
Gluten-free
beers

GLUTEN

These sites are not necessarily "Paleo" but will give ample
information
for those who need to be 100% strictly gluten-free
celiac.com
celiac.org
celiaccentral.org

Vital wheat
gluten
Vitamins
Wafers

i am allergic

packaged foods:

for more information

Abdominal bloating
Fatigue
Skin problems or rashes
Diarrhea or constipation
Irritable, moody
Change in energy levels
Unexpected weight
loss, mouth ulcers,
depression, and even
Crohn's disease are
all more severe gluten
allergy symptoms that
you may experience.

Medications. vitamins.
and supplements:
ask
the pharmacist and
read the labels closely

makeup. shampoo.
and other personal
care items

Vinegar:

Semolina
Soup base
Soy sauce
Spelt
Spice blends
Stuffing
Supplements
Thickeners
Triticale
Udon
Vinegar (maltonly)

STILL NOT RECOMMENDED)

'Nearly all processed foods and grains carry some risk of crosscontamination.
For the safest approach to a gluten-free
diet, eat
only whole, unprocessed
foods.

celiaclife.com
celiactravel.com

elanaspantry.com
glutenfreegirl.com

celiacsolution.com

surefoodsliving.com

I may become very ill if I eat

food containing
flours or grains
of wheat, rye, barley, or oats.
Does this food contain flour or
grains of wheat. barley rye. or
I

oats? If you or the chef/kitchen

staff are uncertain about what
the food contains, please tell me.
I CAN eat food containing
rice,
maize, potatoes, vegetables,
fruit, eggs, cheese, milk,
meat, and fish as long as they
are NOT cooked with wheat
flour. batter. breadcrumbs.
or
sauce containing
any of those
ingredients.
Thank you for your help!
For more gluten-guides.

visit:

www.celiactravel.com

'"'Cut'me'ouf'and'takeme'with'you"
Practical Paleo